Tempeh vs. Béchamel sauce — In-Depth Nutrition Comparison
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How are tempeh and béchamel sauce different?
- Tempeh is higher in copper, manganese, iron, phosphorus, magnesium, vitamin B3, vitamin B2, and vitamin B6; however, béchamel sauce is richer in vitamin B12.
- Daily need coverage for copper for tempeh is 61% higher.
- Tempeh contains 54 times more manganese than béchamel sauce. While tempeh contains 1.3mg of manganese, béchamel sauce contains only 0.024mg.
- Tempeh has less sodium.
Tempeh and Sauce, homemade, white, thin are the varieties used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +440% |
| Contains more PotassiumPotassium | +152.8% |
| Contains more IronIron | +1185.7% |
| Contains more CopperCopper | +4207.7% |
| Contains more ZincZinc | +171.4% |
| Contains more PhosphorusPhosphorus | +163.4% |
| Contains less SodiumSodium | -97.3% |
| Contains more ManganeseManganese | +5316.7% |
| Contains more CalciumCalcium | +13.5% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +41.8% |
| Contains more Vitamin B2Vitamin B2 | +94.6% |
| Contains more Vitamin B3Vitamin B3 | +911.5% |
| Contains more Vitamin B6Vitamin B6 | +424.4% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +21.9% |
| Contains more Vitamin B12Vitamin B12 | +275% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +438.2% |
| Contains more FatsFats | +60.5% |
| Contains more OtherOther | +12.5% |
| Contains more WaterWater | +35.2% |
~equal in
Carbs
~7.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains more Mono. FatMonounsaturated fat | +20% |
| Contains more Poly. FatPolyunsaturated fat | +171.1% |
| Contains less Sat. FatSaturated fat | -15.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.56mg | 0.013mg | 61% |
| Manganese | 1.3mg | 0.024mg | 55% |
| Protein | 20.29g | 3.77g | 33% |
| Iron | 2.7mg | 0.21mg | 31% |
| Phosphorus | 266mg | 101mg | 24% |
| Polyunsaturated fat | 4.3g | 1.586g | 18% |
| Magnesium | 81mg | 15mg | 16% |
| Vitamin B3 | 2.64mg | 0.261mg | 15% |
| Sodium | 9mg | 328mg | 14% |
| Vitamin B6 | 0.215mg | 0.041mg | 13% |
| Vitamin B2 | 0.358mg | 0.184mg | 13% |
| Vitamin B12 | 0.08µg | 0.3µg | 9% |
| Vitamin A | 0µg | 73µg | 8% |
| Zinc | 1.14mg | 0.42mg | 7% |
| Potassium | 412mg | 163mg | 7% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Fats | 10.8g | 6.73g | 6% |
| Selenium | 0µg | 3.3µg | 6% |
| Folate | 24µg | 9µg | 4% |
| Calories | 192kcal | 105kcal | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Choline | 14.1mg | 3% | |
| Saturated fat | 2.539g | 2.152g | 2% |
| Vitamin B1 | 0.078mg | 0.055mg | 2% |
| Calcium | 111mg | 126mg | 2% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Monounsaturated fat | 3.205g | 2.67g | 1% |
| Vitamin E | 0.17mg | 1% | |
| Vitamin K | 0.6µg | 1% | |
| Vitamin B5 | 0.278mg | 0.339mg | 1% |
| Net carbs | 7.64g | 7.3g | N/A |
| Carbs | 7.64g | 7.4g | 0% |
| Sugar | 4.78g | N/A | |
| Fiber | 0.1g | 0% | |
| Tryptophan | 0.194mg | 0.046mg | 0% |
| Threonine | 0.796mg | 0.147mg | 0% |
| Isoleucine | 0.88mg | 0.198mg | 0% |
| Leucine | 1.43mg | 0.32mg | 0% |
| Lysine | 0.908mg | 0.259mg | 0% |
| Methionine | 0.175mg | 0.082mg | 0% |
| Phenylalanine | 0.893mg | 0.157mg | 0% |
| Valine | 0.92mg | 0.219mg | 0% |
| Histidine | 0.466mg | 0.089mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
15%
Minerals Daily Need Coverage Score
73%
19%
Comparison summary
Which food is lower in Cholesterol?
Tempeh is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 4.78g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 319mg)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Béchamel sauce is lower in Saturated fat (difference - 0.387g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.